recipes_for_vegetables/cabbage recipes.txt
For these recipes, 1 pinch salt is equal to 1/32 teaspoon or
150 milligrams or a quantity equal to a cube 1/8 inch on a side.


20110202a
20110403a
Apple cabbage carrot seed
Apple cabbage squash seed

2 ounces apple
  or 2 tablespoons apple fiber powder
3 ounces mild flavored cabbage
3 ounces mild carrot
  or 2 ounces mild butternut squash
  or 2 ounces acorn squash
  or 2 ounces sweet potato
2 tablespoons nut or seed butter
  or 3 tablespoons (1 ounce) non roasted sunflower seeds (use 
    the seed butter if your processor is low speed or will not flow
    with the seeds)
  or 3 tablespoons non roasted pumpkin seed
  or 1 tablespoon canola oil
1 tablespoon sugar
artificial sweetener to taste
]
1 eighth teaspoon salt
1 half cup (4 ounces) water
total: 10.95, 7.3 ounces water, includes 1.2 ounces absorbed in beans

Cut 3 ounces carrot into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker

Place a steamer rack in the pan or cooker.

Into a 2-cup or so metal bowl put:

 3 ounces medium flavor cabbage,
 3 tablespoons sunflower seed plus 1 tablespoon water,
 3 ounces mild carrot or squash.

If using metal pan:
[
Heat on a cooktop until boiling, reduce heat to low, cover,
heat 20 minutes.
]

If using pressure cooker:
[
Heat until full pressure, reduce heat to 1 quarter.

Heat 10 minutes.

Let sit on burner for 10 minutes.
]

Set the pan with the vegetables/seed in cold water to cool for a
couple of minutes so heat does not damage processor.

Put into a 2-cup processor:
2 ounces apple,
1 tablespoon sugar,
1 eighth teaspoon salt, and
the steamed vegetables.

If using blender, add 1 eighth cup water.

Run until
smooth, perhaps about 4 to 6 minutes.

Taste, if desired, add aspartame sweetener to taste. 



20110125e
bell pepper carrot cabbage grain seed bean
2 ounces bell pepper
  or 2 ounces leek (see 20110125c)
  or 2 ounces onion
  or 1 tablespoon dried onion flakes plus 1 eighth cup water
  or 1 ounce mild pumpkin (see 20101210b)
3 ounces mild carrot
  or 3 ounces mild butternut squash
  or 3 ounces acorn squash
  or 3 ounces sweet potato
3 ounces mild flavored cabbage
3 tablespoons (1 ounce) non roasted sunflower seeds 
  or 2 tablespoons nut or seed butter (use the seed butter
    if your processor is low speed or will not flow
    with the seeds)
  or 3 tablespoons non roasted pumpkin seed
  or 1 tablespoon canola oil
1 tablespoon sugar
artificial sweetener to taste
]
1 eighth teaspoon salt
1 half cup (4 ounces) water
total: 10.95, 7.3 ounces water, includes 1.2 ounces absorbed in beans

Cut the vegetables into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker

Place a steamer rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
 3 ounces medium flavor cabbage,
 3 tablespoons sunflower seed plus 1 tablespoon water,
 3 ounces mild carrot,
 if using green bell pepper, add it to the metal bowl.

If using metal pan:
[
Heat on a cooktop until boiling, reduce heat to low, cover,
heat 20 minutes.
]

If using pressure cooker:
[
Heat until full pressure, reduce heat to 1 quarter.

Heat 10 minutes.

Let sit on burner for 10 minutes.
]

Set the pan with the vegetables/seed in cold water to cool for a
couple of minutes so heat does not damage processor.

Put into a 2-cup processor:
if using 2 ounces red bell pepper,
1 tablespoon sugar,
1 eighth teaspoon salt, and
the steamed vegetables.

If using blender, add 1 eighth cup water.

Run until
smooth, perhaps about 4 to 6 minutes.

Taste, if too bitter add 2 pinches salt, 
if too sour add 1 teaspoon sugar,
if too strong add 2 teaspoons canola oil,
if still too bitter, add 1 teaspoon vinegar plus
1 teaspoon sugar.





20110122c
20101008b
20110129a
pumpkin cabbage carrot seed
pumpkin cabbage potato
pumpkin cabbage squash

3 ounces pumpkin
  or 3 ounces mild butternut squash
  or 3 ounces acorn squash
  or 3 ounces sweet potato
3 ounces mild flavored cabbage
3 ounces mild carrot
  or 3 ounces mild butternut squash
  or 3 ounces acorn squash
  or 3 ounces sweet potato
  or 3 ounces potato
3 tablespoons (1 ounce) non roasted sunflower seeds 
  or 2 tablespoons nut or seed butter (use the seed butter
    if your processor is low speed or will not flow
    with the seeds)
  or 3 tablespoons non roasted pumpkin seed
  or 1 tablespoon canola oil
1 tablespoon sugar
artificial sweetener to taste
]
1 eighth teaspoon salt
1 half cup (4 ounces) water
total: 10.95, 7.3 ounces water, includes 1.2 ounces absorbed in beans

Cut the vegetables into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker

Place a steamer rack in the pan or cooker.

Into a 2-cup or so metal bowl put:
 3 ounces pumpkin,
 3 ounces medium flavor cabbage,
 if using, 3 ounces squash, potato, or sweet potato,
 3 tablespoons sunflower seed plus 1 tablespoon water.

If using metal pan:
[
Heat on a cooktop until boiling, reduce heat to low, cover,
heat 20 minutes.
]

If using pressure cooker:
[
Heat until full pressure, reduce heat to 1 quarter.

Heat 10 minutes.

Let sit on burner for 10 minutes.
]

Set the pan with the vegetables/seed in cold water to cool for a
couple of minutes so heat does not damage processor.

Put into a 2-cup processor:
 3 ounces mild carrot,
 1 tablespoon sugar,
 1 eighth teaspoon salt, and
 the steamed vegetables.

If using blender, add 1 eighth cup water.

Run until
smooth, perhaps about 4 to 6 minutes.

Taste, if too bitter add 2 pinches salt, 
if too sour add 1 teaspoon sugar,
if too strong add 2 teaspoons canola oil,
if still too bitter, add 1 teaspoon vinegar plus
1 teaspoon sugar.







20070316
20070317
Banana cabbage carrot spinach grain seed peas

1 large cabbage leaf (1 ounce)
2 ounces raw carrot (about 1/2 of a carrot)
1/2 banana, about 2 1/2 ounces
1 ounce spinach puree (made from frozen this trial)
3 tablespoons non roasted, no hull sunflower seed
  or 1 tablespoon tahini
  or 1 tablespoon oil (if spinach puree contains oil add only enough oil
  so the total of the oil in the puree and the added oil is 1 tablespoon)
1 tablespoon whole wheat flour
1/8 cup peas
2 teaspoons sugar or to taste

Process together the cabbage, carrot, spinach puree (if frozen),
and sunflower seeds.

Add the banana to process and run until desired smoothness.

Add the banana to processor and run until desired smoothness.

Add the flour and sugar to the processor and run to mix.

Combine all ingredients in a mixing and/or portio bowl and mix.

Taste, if too bitter add 2 pinches salt, 
if too sour add 1 teaspoon sugar,
if too strong add 2 teaspoons canola oil. 









20070318
Banana cabbage carrot grain seed peas

1 large cabbage leaf (1 ounce)
2 ounces raw carrot (about 1/2 of a carrot)
1/2 banana, about 2 1/2 ounces
3 tablespoons non roasted, no hull sunflower seed
  or 1 tablespoon tahini
  or 1 tablespoon oil (if spinach puree contains oil add only enough oil
  so the total of the oil in the puree and the added oil is 1 tablespoon)
1 tablespoon whole wheat flour
1/8 cup peas
2 teaspoons sugar or to taste

Process together the cabbage, carrot and seed.

Add the banana to processor and run until desired smoothness.

Add the flour and sugar to the processor and run to mix.

Combine all ingredients in a mixing and/or portio bowl and mix.

Taste, if too bitter add 2 pinches salt, 
if too sour add 1 teaspoon sugar,
if too strong add 2 teaspoons canola oil. 





20110105c
20110206c
apple raisin cabbage seed

3 ounces apple
  or 1 teaspoon orange juice concentrate and 1 additional teaspoon sugar
  or 1 tablespoon tomato sauce plus 1 teaspoon sugar 
1 tablespoon raisins, about 15 raisins
  or 4 ground cherries (not tested)
  or 1 half teaspoon molasses (not tested)
  or 1 quarter teaspoon roasted peanut butter (not tested)
  or 2 teaspoons honey (not tested)
  or 12 teaspoos maple syrup (not tested)
3 ounces mild cabbage from head
3 tablespoons non roasted, no hull sunflower seeds
  or 1 tablespoon raw tahini 
  or 1 tablespoon roasted tahini 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon sugar
1 eighth teaspoon salt

Remove peel and core from apple and cut into 1 inch pieces.

Cut the cabbage into 1 inch pieces.

Put into a 2-cup or larger food processor:
3 ounces apple
3 ounces cabbage,
1 tablespoon raisins,
3 tablespoons sunflower seed
1 tablespoon raisins
1 tablespoon sugar
1 eighth teaspoon salt

Run until smooth, if needed, add water 1 tablespoon at a time,
just enough to get the batter to circulate while processing.

Taste, if too bitter add 2 pinches salt, 
if too sour add 1 teaspoon sugar,
if too strong add 2 teaspoons canola oil.
If still too bitter add 1 teaspoon vinegar plus 
1 teaspoon sugar. 

Taste a little like cocoa, Mildly to moderate: tangy, sweet; 
mild raisin flavor, saltiness, starchiness; stiff pudding
consistency maybe with tiny bits of corn.
web
could try w lettuce; kale, beet, parsnip and carrot already tried




Apple cabbage beet carrot potato seed

2 large leafs cabbage (about 2 ounces)
1 apple (about 4 ounces)
1 beet (about 4 ounces)
1 small potato (about 4 ounces)
1 carrot (about 4 ounces)
3 tablespoons non roasted, no hull sunflower seeds
  or 1 tablespoon raw tahini 
  or 1 tablespoon roasted tahini 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 tablespoons sugar
1 quarter teaspoon salt


Remove peel and core from apple and cut into 1-inch pieces.

Cut beet, carrot, and potato into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
2 ounces cabbage, 
4 ounces beet,
4 ounces potato,
4 ounces carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1 eighth teaspoon salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or tablespoon oil. If still too bitter add 1 teaspoon
vinegar and 1 teaspoon sugar.





Apple raisin cabbage carrot salad: 

2 to 3 ounces cabbage leaf
1/2 carrot (about 2 ounces)
1/2 apple (3 ounces)
1/8 cup raisins
1/8 cup raw peanuts
2 tablespoons nut or seed butter
  or 1 tablespoon olive or oil
1 tablespoon plus 1 teaspoon sugar
2 teaspoons canola oil

Cut the apple into 1/4 inch pieces.

Cut the cabbage and carrot into pieces easily handled 
by your food processor.

Process the vegetable to a slaw consistency.

Combine all and mix.










Apple raisin cabbage carrot peanut salad

1 cabbage leaf (1 ounce)
1/2 apple (2 to 3 ounces)
  or 1 teaspoon lemon juice and 1 teaspoon sugar
  or 1 teaspoon orange juice concentrate and 1 teaspoon sugar
  - plus one one the following 1 tablespoon tomato sauce 
      quadruple leached citrus rind 
      2 ounces raw pumpkin or squash 
      2 ounces raw carrot
1/2 carrot (2 ounces)
1 tablespoon raisins
1/8 cup raw peanuts
  or 1/4 cup boiled, steamed, or canned beans
2 teaspoons nut or seed butter
  or 1 teaspoon canola oil
2 teaspoons sugar
1 pinch salt
optional:
1 teaspoon whole wheat flour
1 additional teaspoon tahini
1/4 cup (1 ounce) California walnuts plus 2 teaspoons sugar

Cut the apple into 1/4 inch pieces.

Cut the cabbage and carrot into pieces easily handled by 
your food processor.

Process the cabbage, carrot, raisins, apple, and peanuts 
into a slaw. If necessary repeatedly lift the processor 
1/4 inch and bang it down against the counter top to jar 
the mixture into the path of the cutting blades so that a 
fine texture is produced.

Combine all the ingredients and toss.










20101213f (not tested)
20101209b
apple tomato cabbage seed

2 ounce medium flavored apple
  or 1 ounce extra tangy apple
2 ounce tomato
4 ounce mild flavored cabbage
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
1 tablespoon sugar
1 quarter teaspoon salt

Remove peel and core from apple.

Cut apple and cabbage into 1-inch pieces.

Put all ingredients into a 2-cup or larger processor
and run until smooth, 4 to 6 minutes.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or canola oil.

, definitely: tangy; mild to moderate: sweetness;
mildly salty; slightly tomato flavored, thick liquid  consistency.







20101213f (not tested)
apple tomato pumpkin cabbage seed

2 ounce medium flavored apple
  or 1 ounce extra tangy apple
2 ounces  tomato
4 ounce mild pumpkin
  or 4 ounces squash
4 ounce mild flavored cabbage
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1 quarter teaspoon salt

Remove peel and core from apple.

Cut apple, cabbage, and pumpkin into one-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage,
4 ounces pumpkin.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or canola oil.







20101211a
20101207e
20101207a
20101112b
20101108c
20101105i
20101105h
20101105d
20101104c
apple sweet potato cabbage grain seed bean

2 ounce medium flavored apple
  or 1 ounce extra tangy apple
4 ounces sweet potato
  or 4 ounce mild pumpkin
  or 4 ounces squash
4 ounce mild flavored cabbage
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1 eighth teaspoon salt

Remove peel and core from apple.

Cut apple, cabbage, and pumpkin into one-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage,
4 ounces sweet potato.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or another teaspoon canola oil.







20101123e
pear cabbage grain seed

4 ounces pear
  or 4 ounces mild apple
  or 2 ounces strong flavored apple
4 ounces medium flavored cabbage
  or 4 ounces leached romaine or bibb lettuce
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1 eighth teaspoon salt

Remove peel and core from pear.

Cut cabbage into one-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or another teaspoon canola oil.




20080924d
Pear cabbage spinach grain seed
3 ounces pear
3 ounces cabbage
3 ounces spinach
1 teaspoon whole wheat flour
2 teaspoons sugar
3 ounces pear

Remove the cores and skin from the pear and
cut the pear into 1 quarter inch or so pieces.

Process or blend to a fine slurry:
 3 ounces cabbage,
 3 ounces spinach,
 3 tablespoons sunflower seed,
 1 tablespoon oil,
 2 tablespoons water,
 1 tablespoon wheat flour, and
 1 tablespoon sugar.

Either:
1. Put the mixture into a microwaveable bowl. 

Or:
[
2. Place a 3-inch diameter, round, glass or ceramic 
casserole dish or similar utensil at the center of an 
8-inch glass piepan.

Pour/spoon the batter into the space around the casserole
dish.
]

Heat, uncovered, in a microwave oven until boiling hot, 
3 minutes and 35 seconds in a 1000 watt oven.

-------------------------------------------
Math:
To heat to boiling:
20 seconds to heat container.
Plus to raise to boiling 9.3 ounces X 20 seconds per ounces is 186 seconds.
-------------------------------------------

Place the mixture into a portion or serving dish.

Spread the fruit on top of the cabbage slaw mixture.






20101114d (not trialed)
20101120a
20101120ax
Pear cabbage pumpkin seed
Pear cabbage squash seed

3 ounces pear
3 ounces mild cabbage
  or 1 ounces mild lettuce
3 ounces mild pumpkin
  or 3 ounces acorn squash or mild butternut squash
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1 eighth teaspoon salt
total: 10.8 ounces, 7.2 ounces water

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
 3 ounces cabbage,
 3 ounces pumpkin.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.









Cabbage and beets with pineapple flummery

Flummery is a fruit sauce with a thickener such a cornstarch or 
flour. Traditionally the fruit is chopped fine and heated until 
soft and liquid comes out of the fruit. Then the thickener and 
sugar are added. Heating is continued until the flummery becomes 
as thick as desired. The flummery below uses canned pineapple 
that is mixed with flour or cornstarch and onion and then heated 
until the onion becomes mild and the liquid from the pineapple 
thickens. It can be used like salad dressing on chopped raw or 
cooked vegetables. It can be made in a batch large enough to be 
used at a number of meals. The flummery will keep in a closed 
plastic container in the refrigerator for 5 days or so.

Pineapple flummery  

flummery:
1 onion diced, about 4 ounces
1 tablespoon whole wheat flour or 1 teaspoon cornstarch
1 10 to 12 ounce can crushed or chunk pineapple
1/4 cup sugar if pineapple is unsweetened
1/8 cup sugar if pineapple is sweetened (untested)
optional:
2 tablespoons (1/8 cup) ketchup
   or 2 teaspoons lemon juice plus 2 teaspoons sugar
   or 2 teaspoons vinegar plus 2 teaspoons sugar

Mix the cornstarch or flour with a couple of tablespoons of 
the pineapple juice. If using a 20 ounce can of pineapple, 
double the amount of the other ingredients.

Put the pineapple, onions, sugar if used, and cornstarch mixture 
in a microwave safe container that has a cover. 

Stir until the cornstarch is evenly distributed. 

Cover and cook until mixture comes to a full boil (about 6 
minutes). 

Allow to cool for 20 minutes. 

Add the ketchup and mix.

The flummery can be kept in the fridge for a week and used
as needed. Is good on baloney, hotdogs, corned beef and ham. 
It can be used on other chopped vegetables such as broccoli, 
cauliflower or bell peppers. Can be used as a dressing for 
a salad such as a mixture of greens, diced raw potato, 
and diced raw carrot (use one or two tablespoons of flummery 
for each 1/3 cup salad).
 
With relatively mild tasting herbs such as collards use 1 
tablespoon of flummery for each 1/3 cup of greens. For strong 
flavored greens such as mustard greens, use 2 tablespoons of 
flummery for each 1/3 cup of greens.

Most raw vegetables will taste better with vegetable oil also 
added. The oil tends to subdue bitterness and sharpness. You 
may prefer no oil or less oil in some cases to get more of a 
particular vegetable's flavor. Or you may want to use less oil 
to reduce calories. Set your own balance between flavor, 
calories, bitterness, and the amount of oil used. No recipe 
will have the ideal balance for you. Everybody's taste is 
different. And everybody's tastes change. It seems to me,
a person should strive for their own perfect balance, and enjoy 
whatever result the effort produces. 

In general, for strongly flavored vegetables, use about one 
teaspoon of vegetable oil mixed with each one-third cup of 
vegetable (about 2 ounces). For mild flavored vegetables, such 
as cucumber, use about a teaspoon of oil for a cup of 
vegetables (4 to 6 ounces). 

vegetables per serving:

1 large leaf of cabbage (2 ounces or 1/2 cup slaw)
1/2 cup canned or boiled beets (3 ounces)
2 tablespoons nut or seed butter
  or 1 tablespoon canola or olive oil
1 tablespoon pineapple flummery

Process cabbage and beets together into a slaw.

Combine all ingredients.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.








20070316 (not tested)
20070518
20070519
Cabbage potato carrot slaw 
Pretty close to cole slaw

4 ounces cabbage
4 ounces potato
4 ounces carrot
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons olive or canola oil
2 tablespoons flour,
1 tablespoon sugar
1 eighth teaspoon plus 2 pinches salt

Peel the potato.

Cut the potato, cabbage, and carrot into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage,
4 ounces potato,
4 ounces carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 2 teaspoons canola oil.





Cabbage potato pesto salad 

1 large cabbage leaf about 2 ounces
1 small potato about 2 ounces
1/8 cup pesto
   or 1/8 cup pasta sauce
   or 1/8 cup tomato sauce and 1 tablespoon dried milk powder
   or 1/8 cup tomato sauce plus 1 teaspoon of both
     oil and sugar
1 tablespoon nut or seed butter
  or 2 teaspoons olive or canola oil
2 teaspoons sugar
  or 1 tablespoon dried milk powder
2 pinches salt

Cut the cabbage and potato into 1 inch pieces. 

Use the pieces to make a slaw in a food processor. 

Mix all the ingredients together.

Makes one large serving.

I like this salad because it is so utilitarian (practical). 
The potato and cabbage keep in the fridge for months. 
Both are available in any grocery store year round.
The pesto when frozen will keep for years.
The ingredients are cheap.
It is high in vitamins and nutrients and low in calories.
The list goes on. It makes me wonder if I like this salad
more for how practical it is or for its flavor and 
crunchiness.

Each spoonful is at first sweet. As you chew the sweetness 
slowly fades to the natural pleasant sharpness of the cabbage. 
That repeats for every spoonful, that makes for a kind of 
attention keeping effect that helps make the dish more 
enjoyable.







20101020a (not tested)
bell pepper cabbage seed

4 ounces mild cabbage
  or 4 ounces mild lettuce
4 ounces green or red or yellow bell pepper
  or 4 tablespoons dried bell pepper chunks, pieces up to
    1 quarter inch plus 1 quarter cup water
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon sugar
1/4 teaspoon salt

Remove core from bell pepper.

Cut bell pepper and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage,
if using, 4 ounces green bell pepper,
if using, 4 tablespoons dried bell pepper plus
  1 quarter cup water.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 or 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.





20110109b
20110402b
20110402a
onion cabbage seed
leek cabbage seed

4 ounces mild flavored cabbage
  or 4 ounces strong flavored romaine or bibb lettuce, pressure cooked, drained
  or 4 ounces spinach
4 ounces onion, cut into 1 quarter inch thick slices
  or 4 ounces leek, cut into 1 quarter inch thick slices
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
optional:
[
1 to 4 ounces mild carrot 
]
1 tablespoon sugar
1 eighth teaspoon salt

Remove skin from onion.

Cut the onion and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion,
4 ounces cabbage.
 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

If using carrot, cut into 1-inch pieces.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.
If still too bitter add 2 teaspoons vinegar and 2 teaspoons
sugar.




20110104ax
pork cabbage onion seed
beef cabbage onion seed

1 ounce pork
  or 1 ounce beef
  or 1 eighth cup soaked or sprouted beans, measured before soaking
4 ounces mild flavored cabbage
  or 4 ounces romaine or bibb lettuce, pressure cooked, drained
  or 4 ounces spinach
4 ounces onion, cut into 1 quarter inch thick slices
  or 4 ounces leek, cut into 1 quarter inch thick slices
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
optional:
[
1 to 4 ounces mild carrot
1 ounce celery 
]
1 tablespoon sugar
1 quarter teaspoon salt

Remove skin from onion.

Cut the onion and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces onion,
4 ounces cabbage,
if using, 1 ounce uncooked meat,
if using, 1 ounce celery.
 
Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

If using carrot, cut into 1-inch pieces.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.






20110104a (not tested)
pork cabbage pumpkin seed

1 ounce pork
  or 1 ounce beef
4 ounces mild flavored cabbage
  or 4 ounces romaine or bibb lettuce, pressure cooked, drained
  or 4 ounces spinach
4 ounces pumpkin
  or 4 ounces squash
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon sugar
1 quarter teaspoon salt

Cut the pumpkin and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces pumpkin,
4 ounces cabbage,
if using, 1 ounce uncooked meat.
 
Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

If using carrot, cut into 1-inch pieces.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.





20101228e
pork tomato cabbage pumpkin seed

1 ounce pork
  or 1 ounce beef
2 ounces fresh tomato
  or 1 tablespoon tomato sauce
4 ounces medium flavored cabbage, pressure cooked with other ingredients
4 ounces mild pumpkin
  or ounces squash
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon plus 1 teaspoon sugar
1 quarter teaspoon salt

Cut the pumpkin and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces pumpkin,
4 ounces cabbage,
if using, 1 ounce uncooked meat.
 
Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

If using carrot, cut into 1-inch pieces.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.





20101217a
sweet potato cabbage seed

4 ounces sweet potato
  or 4 ounces pumpkin
  or 4 ounces canned pumpkin puree
  or 4 ounces squash
4 ounces medium flavored cabbage, pressure cooked with other ingredients
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon sugar
1 eighth teaspoon salt

Cut the pumpkin and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces sweet potato,
4 ounces cabbage.
 
Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.





Cabbage slaw stew
Cabbage slaw chili with cornflakes

1 28 ounce can tomato soup
1 onion
1 pound lean ground beef
1/2 cup dried kidney beans (soaked in water 24 hours)
  or  1/2 cup canned chickpeas
1/2 cup raisins
1/2 teaspoon salt
1/2 head cabbage, about 4 cups
1/2 cup low fat or fat free ricotta cheese
1 tablespoon of sugar

Chop the onion into 3/8 inch pieces.

Put the onion into a large microwaveable dish with a cover.

Add the ground beef.

Chop the ground beef into bite size pieces.

Add the kidney beans, raisin, and salt.

Add 2 cups of the tomato sauce to the beef.

Cover the dish and heat on high until most of it is boiling 
(about 8 minutes).

Turn the dish 1/2 turn and heat until fully boiling, reduce
heat to low, heat 4 minutes.

Cut the cabbage into 1 inch chunks.

Put the chunks into a food processor and run until it becomes 
a coarse slaw.

Mix the slaw with the ricotta cheese and sugar.

Remove the ground beef mixture from the microwave and add 
the remaining tomato sauce.

Stir.

Place about 1/8 of the cabbage mixture on each portion plate.

Top with about 1/8 of the beef/tomato sauce mixture.

Makes 8 servings.

Good as a before bedtime meal. It is low calorie and provides 
protein that the body needs to repair and build. The raw 
cabbage could provide nutrients that would be lost by cooking. 
The cabbage produces intestinal gas, so overnight could be the 
most discrete time to digest this dish. Using half as much 
cabbage for a portion during a daytime meal might be a 
good choice.





Tomato sauce, slaw, kidney beans, cornflakes
Tomato cabbage grain bean

1-1/2 cups GN organic tomato sauce
1 tablespoon whole wheat flour, heating to thicken
  or 2 tablespoons flour, not heating to thicken
1/2 cups kidney beans, soaked and steamed or boiled
  or 1/2 cup canned kidney beans
1/8 head cabbage, about 1 cup
1/2 cup low fat or fat free ricotta cheese
1 teaspoon sugar
2 cups cornflakes cereal

In a small bowl, mix the flour with about an equal volume of 
the tomato sauce. 

Put the all the tomato sauce into a large  container 

Add the flour/sauce and mix.

Heat until boiling. The sauce should thicken slightly.

Process or hand chop the cabbage to a coarse slaw.

Mix the ricotta cheese and the chopped cabbage.

Mix the kidney beans with the slaw mixture.

Place the cornflakes in a thick plastic bag.

Crush the cornflakes either with a pie roller or by squeezing 
with your hands.

Serve with 1/4 of the cornflakes placed on each plate, top the 
cornflakes with 1/4 of the slaw, and finish by topping with 1/4 of 
the thickened tomato sauce.

Makes 4 servings, 










Tomato cabbage onion grain bean

 1 cup tomato sauce
 1 onion, about 4 ounces
 1/2 cup dried kidney beans, soaked in water 24 hours, 
   then drained and steamed for until soft (1 cup)
   or 1 cup canned kidney beans
 1/4 teaspoon salt if tomato sauce has added salt
   or 1/2 teaspoon if sauce has no added salt
 1/4 head cabbage, about 2 cups after slawing
 1 tablespoon of sugar
 2 cups cornflakes

Chop the onion into 3/8 inch pieces.

Put it into a large microwaveable dish with a cover.

Add 2 cups of the tomato sauce, and salt to the dish.

Cover the dish and heat on high until most of it is 
boiling (about 8 minutes).

Turn the dish 1/2 turn and heat until fully boiling,
reduce heat to low and heat for 4 minutes.

Remove the dish from the microwave and place the mixture 
into a serving dish.

Cut the cabbage into 1 inch chunks.

Put the cabbage chunks into a food processor and run until 
it becomes a coarse slaw.

Mix the slaw with the sugar.

Place in a serving dish.

Place the cornflakes in a thick plastic bag.

Crush the cornflakes with a pie roller or by squeezing 
with your hands.

Place the crushed cornflakes in a serving dish.

Add the kidney beans to the sauce and mix.

Each portion is served with about 1/4 cup of the crushed 
cornflakes scopped onto the dinner plate. Top with about 
1/8 of the cabbage mixture, finally top with about 1/8 of 
the beef/tomato sauce mixture.

The tomato/bean sauce can be warmed, if desired, before 
serving by heating for a few minutes in a microwave oven.

Makes 4 servings.





20101123cx
20101019g
Tomato cabbage onion seed
Apple onion cabbage seed
Tomato cabbage leek seed
Apple cabbage leek seed

2 ounces tomato
  or 1 tablespoon pasta sauce
  or 4 ounces apple
4 ounces cabbage
  or 4 ounces leek
4 ounces onion
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1/4 teaspoon salt

Remove skin from onion.

Cut the cabbage and onion into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage,
4 ounces onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1 or 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil.









Cabbage bell pepper seed bean

For single serving:
1 ounce raw cabbage
1/2 of a red bell pepper, about 1 1/2 ounces
1/2 tablespoon tomato sauce
1/8 cup non roasted, no hull sunflower seeds
1/4 cup steamed, boiled, or canned blackeyed peas
1/2 teaspoon sugar

Process the  sunflower seeds to a fine crumb.

Add the blackeyed peas to the processor and process 
until the blackeyed peas have a fine consistency.

Remove core from bell pepper. Cut bell pepper and 
cabbage into 1 inch pieces.

Add the cabbage and bell pepper to the processor and 
process until the cabbage has a coarse consistency.

Combine all ingredients in a portion bowl and mix.










carrot cabbage seed (not tested)
20070321

3 ounces carrot
  or 3 ounces raw pumpkin 
  or 3 ounces raw acorn squash
  or 3 ounces canned pumpkin puree
3 ounces cabbage
2 tablespoons nut or seed butter
  or 3 tablespoons non roasted, no hull sunflower seeds
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1/8 teaspoon plus 2 pinches salt

Cut the carrot and cabbage into 1-inch pieces.

Put the carrot and cabbage into a food processor. If using
sunflower seeds, add them to the processor.

Process the carrot and cabbage into a fine slaw.

Add all other ingredients to the processor and run until smooth.
If needed, add water 1 tablespoon at a time, just enough to get
the mixture to flow while processing.

Taste.
If too bitter, add 1 or 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil. If still too bitter, add 1 teaspoon
vinegar and 1 teaspoon sugar





20081204d
Mackerel apple carrot cabbage grain seed bean

2 ounces canned mackerel
1 ounce cabbage
2 ounces full flavored biodynamic carrot (3 ounces this trial)
  or 3 ounces usual retail carrot
2 ounces apple
2 tablespoons whole corn flour
  or 1 eighth cup non ground dried corn kernels (this trial)
  or 2 tablespoons oats flour
  or 2 tablespoons whole wheat flour
  or 2 tablespoons millet flour
1 tablespoon tahini
  or 1 tablespoon 30 percent added oil non roasted sunflower seed butter
  or 2 tablespoons non roasted sunflower seeds (this trial)
  or 1 tablespoon walnut butter
  or 1 tablespoon almond butter
  or 1 tablespoon oats flour plus 2 teaspoons canola oil
1 tablespoon sugar
1 eighth cup raw peanuts 
  or 1 tablespoon retail roasted peanut butter (no trans fat)
  or 2 tablespoons bean flour, soy, pinto, red, kidney, pea, etc
  or 1 eighth cup dried non ground beans (this trial)
1 teaspoon canola oil
1 tablespoon flax seed
2 pinches salt


If using whole raw peanuts, no peanut butter:
[
Put 1 eighth cup raw peanuts into a mug with 1 quarter
cup water.

Heat in a microwave oven until boiling, 1 minute 15 seconds 
in a 1000 watt oven, then heat on low power for 2 minutes
to remove bitterness from skins.

Pour the peanuts and water into a coarse sieve to
remove the bitter water.

Put the peanuts back into the mug, add 1 quarter cup water,
heat to boil (about 40 to 60 seconds in a 1000 watt microwave
 oven), then heat on low for 2 minutes.

Drain the water from the peanuts by pouring into a sieve.

Put the peanuts onto a paper towel to remove excess water.

Place paper towel over the peanut and brief press and roll
the peanuts.

Either:
(1. For non roasted peanut flavor:
Put the peanuts into a hot air popcorn popper, set a time for
40 seconds, run for 40 seconds to reduce any bitterness in
skins, leave skins on.)

Or for a roasted peanut flavor:
(2. Put the peanuts into a hot air popcorn popper, set a timer 
for 1 minute 20 seconds, run the popper until timer times out 
or until a roasted aroma is noticed, leave skins on.)
]

Start here if not using peanuts:
In a blender or high speed processor pulverize 2 tablespoons 
soybeans, 1 tablespoon flax, 1 eighth cup corn kernels,
and 2 tablespoons sunflower seeds until mixture is stuck on 
sides of processor bowl or until no significant lumps can be 
felt when pinched between 2 fingers.
(can be run through a coffee grinder after processing to achieve 
the finest texture)

In a microwaveable bowl combine the grain/seed/bean
meal and 2 tablespoons water.

Form the batter into a ring to encourage even heating.

Heat, uncovered, until firm and dry in a microwave oven,
2 minutes in a 1000 watt oven.

---------------------------------------------------------
Math:
2 and 3 quarters ounces X 20 plus 18 seconds losses plus
46 X 1 ounces water. 
Losses assume 5 seconds for oven to start, 5 seconds
to heat dish, and 8 seconds of losses to air while
boiling hot.
---------------------------------------------------------

Biscuit should be very firm, if soft heat another 40 seconds.

Break the biscuit into 1 half inch pieces.

Process in a 2 cup or larger high speed processor:
 the grain/seed/bean,
 1 ounce cabbage, and
 2 or 3 ounces carrot
until mixture is stuck to processor bowl.
(If using a 1 cup processor, process the cabbage, add
the grain/seed/bean and run again, put the processor's
contents itno a mixing and/or portion bowl, process
the carrot.)

Put 2 ounces mackerel into a mixing and/or portion bowl
and break and mash until as smooth as desired.

Mix the bean/seed/carrot/cabbage slaw, 1 tablespoon sugar, 
and 2 pinches salt in the portion and/or mixing bowl with 
the mackerel.

Peel and decore enough apple to make 2 ounces and cut
into 1 quarter inch pieces.

Add the apple to the other ingredients and mix.

For a full supper meal, could serve with 
2 ounces raw butternut squash, or yam.

Moderately salty and sweet, a little tangy from the apple, definite
mackerel flavor, noticeable carrot flavor, pleasantly-slightly starchy 
and oily, relatively fine textured but just coarse enough to provide 10 
to 15 minutes of chewing.





Mackerel apple cabbage carrot lettuce grain seed bean
20081116b

2 ounces cabbage plus 1 teaspoon sugar
  or 2 ounces zuccini
  or 2 ounces cucumber
1 ounce cos, bibb, or romaine lettuce
  and increase carrot to 3 ounces,
   or 1 ounce spinach
2 ounces carrot 
2 ounces canned mackerel
2 ounces apple
 or 1 ounce tomato
 or 1 ounce  canned tomato puree
 or 1 half teaspoon fine or coarse ground tomato powder 
1/8 cup plus 1 tablespoon non roasted sunflower seeds
  or 2 tablespoons nut or seed butter
1 tablespoon bean flour (soy bean this trial)
  or 2 tablespoons steamed, boiled, or canned beans
2 tablespoons oat flour
  or 2 tablespoons whole wheat flour
  or 2 tablespoons whole corn flour
1 tablespoon sugar
1 teaspoon canola oil
1 pinch salt
3 quarters cup water
11.6 ounces, 6.8 water

Chop 1 ounce lettuce and 2 ounces carrot into 1 
inch pieces and put it into a high speed 3 cup processor 
or blender.
(if using 2 cup blender or processor, process lettuce, water,  
and whatever other ingredients will fit, then add other 
ingredients and run again)

Add the other ingredients, except grain and bean flours, and 
process until as smooth as desired, perhaps 2 minutes.
Shake, tilt, gyrate, or bounce the blender as needed to get 
the mixture flowing into the path of the cutting blades.

Put the processor's contents into a mixing bowl.

Add 2 tablespoons corn flour and 1 tablespoon bean flour,
and mix until uniform.

Either:
[
Place a 4 inch diameter round casserole dish or similar container at
the center of a 10 inch glass pie pan.

Place the batter around the casserole dish.
]

Or:
Put equal amounts of batter into each of four 3 inch bowl, arrange the
bowls in a circle in a microwave oven, separating the bowls by at least
2 inches.

Or:
Dump the mixture onto a plate.  
Form the mixture into a flattened ring about a 1/2 inch thick with a
 2 to 3 inch diameter hole at the center.

Heat in a 1000 watt microwave for 8 minutes 50 seconds 
on full power.

----------------------------------------------------------------
11.6 ounces X 20 seconds per ounce is 232 seconds.
Plus plus 40 seconds to heat dishes.
Dry weight is 11.6 - 6.8 = 4.8 ounces.
Water to leave in is 1/2 X 4.8 = 2.4 ounce.
Water to remove is total water - water left in, 6.8 - 2.4 = 4.4 ounces.
To remove excess water, 46 seconds per ounce X 4.4 ounces = 202 seconds.
Plus 50 seconds [15 seconds per ounce X 3 1/3 minutes 
boiling time] to replace heat losses to air.

(assume vegetable and fruit is 90 percent water and meat is 80
percent water, losses are 15 seconds for each 1 minute at boiling
temperature)
----------------------------------------------------------------

Let the cake cool and firm for several minutes.

If not firm and has goey areas, heat another minute and 
let cool again.

Makes enough for an entire meal. For an extra large meal add
perhaps, Lightly roasted peanuts or a handful of roasted chestnuts.

Somewhat sweet, a little tangy and slightly bitter, 
a blend of flavors rather than a composite of distinguishable 
individual flavors, mostly a soft biscuit texture, perhaps 
10 to 20 percent of biscuit along edge very firm or chrunchy.





20081212b
Mackerel apple squash cabbage grain seed bean

2 ounces canned mackerel
1 ounce cabbage
2 ounces acorn or butternut squash (this trial)
  or 2 to 3 ounces full flavored biodynamic carrot (see 20081204d)
  or 3 ounces usual retail carrot
2 ounces apple
2 tablespoons whole corn flour
  or 1 eighth cup non ground dried corn kernels (this trial)
  or 2 tablespoons oats flour
  or 2 tablespoons whole wheat flour
  or 2 tablespoons millet flour
1 tablespoon tahini
  or 1 tablespoon 30 percent added oil non roasted sunflower seed butter
  or 2 tablespoons non roasted sunflower seeds (this trial)
  or 1 tablespoon walnut butter
  or 1 tablespoon almond butter
  or 1 tablespoon oats flour plus 2 teaspoons canola oil
1 tablespoon sugar
1 eighth cup raw peanuts 
  or 1 tablespoon retail roasted peanut butter (no trans fat)
  or 2 tablespoons bean flour, soy, pinto, kidney, pea, etc
  or 1 eighth cup dried non ground beans (this trial)
1 teaspoon canola oil
1 tablespoon flax seed
2 pinches salt

If using whole raw peanuts, no peanut butter:
[
Put 1 eighth cup raw peanuts into a mug with 1 quarter
cup water.

Heat in a microwave oven until boiling, 1 minute 15 seconds
in a 1000 watt oven, then heat on low power for 2 minutes
to remove bitterness from skins.

Pour the peanuts and water into a coarse sieve to
remove the bitter water.

Put the peanuts back into the mug, add 1 quarter cup water,
heat to boil (about 40 to 60 seconds in a 1000 watt microwave 
oven), then heat on low for 2 minutes.

Drain the water from the peanuts by pouring into a sieve.

Put the peanuts onto a paper towel to remove excess water.

Either:

for non roasted peanut flavor:
Put the peanuts into a hot air popcorn popper, set a time for
40 seconds, run for 40 seconds to reduce any bitterness in
skins, leave skins on.

Or for a roasted peanut flavor:
[
Put the peanuts into a hot air popcorn popper, set a time for

40 seconds, run for 2 minutes or until a roasted aroma is
noticed, leave skins on.
]
]

Start here if not using peanuts:
In a blender or high speed processor pulverize 2 tablespoons
soybeans, 1 tablespoon flax, 1 eighth cup corn kernels,
and 2 tablespoons sunflower seeds until mixture is stuck on
sides of processor bowl or until no significant lumps can be 
felt when pinched between 2 fingers.
(can be run through a coffee grinder after processing to achieve the 
finest texture)

In a microwaveable bowl combine the grain/seed/bean
meal and 2 tablespoons water.

Form the batter into a ring to encourage even heating.

Heat, uncovered, until firm and dry in a microwave oven,
3 minutes 15 seconds in a 1000 watt oven.

-----------------------------
Math:
4 and 3 quarters ounces X 20 equals 95
5 seconds for oven to start heating
plus 10 seconds to heat dish
plus 13 seconds losses plus
plus to evaporate water  46 X 1.6 ounces water equals 74
Dry weight is total weight minus water (4.75 - 2) = 2.75
Water to leave in is 10/90 X dry weight (10/90 X 2.75) = .32
Water to remove is total water minuw water left in (2 - .32) = 1.68
(losses assume 5 seconds for oven to start, 10 seconds
to heat dish, and 10 seconds of losses to air per minute of
boiling hot)
------------------------

Biscuit should be very firm, if soft heat another 40 seconds.

Remove seeds and peel from squash and cut into pieces 
appropriate for your processor or blender, butternut
squash peel can be left on, if desired.

Break the biscuit into 1 half inch pieces.

Process in a 3 cup or larger high speed processor or blender,
Run until desired fineness or until mixture is stuck to 
processor bowl:
 the grain/seed/bean, 
 1 ounce cabbage, and 
 2 ounces squash,
 2 ounces mackerel,
 1 tablespoon sugar, and 
 2 pinches salt.

Peel and decore enough apple to make 2 ounces and cut
into 1 quarter inch pieces.

In a mixing and/or portion bowl, combine the apple with the 
other ingredients and mix.

Makes a large serving that will do for a light meal.
For a full supper meal, could serve with 2 ounces 
or so fruit.

Definite mackerel flavor, pleasantly salty, mildly sweet, 
a little tangy from the apple, slightly chewy, slightly crunchy, 
mostly soft and moist.





20080917b

Mackerel tomato cabbage carrot basil grain seed bean

1 ounce tomato (this trial)
 or 1 ounce  canned tomato puree
 or 1 half teaspoon fine or coarse ground tomato powder 
3 ounces cabbage (this trial)
   or 3 ounces zuccini
   or 2 ounces cos, bibb, or romaine lettuce and 
      increase carrot to 3 ounces
   or 3 ounces cucumber
2 ounces carrot 
2 ounces canned mackerel
1 half ounce basil puree or basil pesto 
  or 1 tablespoon dried basil flakes, (this trial)
    increase the 1 quarter cup water added to blender
    by 1 tablespoon if using basil flakes or powder (not tested)
  or 1 half teaspoon basil powder (not tested)
1/8 cup plus 1 tablespoon non roasted sunflower seeds
1 tablespoon bean flour (soy bean this trial)
  or 2 tablespoon steamed, boiled, or canned beans
1 tablespoon oat flour
  or 1 tablespoon whole wheat flour
  or 1 tablespoon whole corn flour (this trial)
1 tablespoon sugar
1 teaspoon canola oil counting any oil in pesto 
1 pinch salt
10.5 ounces, 5.9 water (dried beans, dried basil)

Put into a high speed processor:
 3 tablespoons sunflower seed, 
 1 tablespoon grain flour or 1 tablespoon grain, and
 1 tablespoon bean flour or 1 tablespoon dried beans,
and run until no lumps can be felt when pinched between two
fingers.

Put the seed/flours mixture into a mixing bowl.

Chop 3 ounces cabbage and 2 ounces carrot into 1 
inch pieces and put it into a high speed 2 cup 
high speed processor.

Add the other ingredients, except seeds, oat flour, and 
bean flour, and process until as smooth as desired, 
perhaps 2 minutes.

Shake, tilt, gyrate, or bounce the processor as needed to get 
the mixture flowing into the path of the cutting blades, if
necessary, add water 1 tablespoon at a time, just enough
to get the mixture to flow while processing.

Put the processor's contents into the mixing bowl with the 
seed/flour mixture.

Add the grain flour/bean flour/seed mixture
and mix until uniform.

Either:

Put equal amounts of batter into each of three 3 inch bowls, 
arrange the bowls in a circle in a microwave oven, separating 
the bowls by at least 2 inches.

Or:
Dump the mixture onto a plate.  
Form the mixture into a flattened ring about a 1/2 inch thick with a
 2 to 3 inch diameter hole at the center.

Heat in a 1000 watt microwave for 6 minutes 35 seconds on full power.

----------------------------------------------------------------
10.5 ounces X 20 seconds per ounce is 210 seconds.
Plus plus 30 seconds to heat dishes.
Dry weight is 10.5 - 5.9 = 4.6 ounces.
Water to leave in is 1/2 X 4.6 = 2.3 ounce.
Water to remove is total water - water left in, 5.9 - 2.3 = 3.6 ounces.
To remove excess water, 46 seconds per ounce X 3.6 ounces = 166 seconds.
Plus 41 seconds [15 seconds per ounce X 2 3/4 minutes 
boiling time] to replace heat losses to air.

(assume vegetable and fruit is 90 percent water and meat is 80
percent water, losses are 15 seconds for each 1 minute at boiling
temperature)
----------------------------------------------------------------

Let the cake cool and firm for several minutes. If not firm and 
has goey areas, heat another minute and let cool again.

Has enough fiber for an entire light meal. For a complete 
light meal add perhaps, raw, boiled or lightly roasted peanuts.
For a larger meal also add a couple of ounces of fruit 
or vegetable such as a raw carrot, pear, peaches or blueberries.

Mildly bitter/sweet, the following flavors all 
distinguishable: carrot, mackerel and basil; 
mostly smooth, biscuit-like consistency and
texture, may be firmer and chewy at edges.






20110118d
cheese cabbage grain

2 teaspoons processed cheese
4 ounce mild flavored cabbage
2 tablespoons grain flour
1 tablespoon plus 1 teaspoon sugar
2 packets sweetener
1 eighth teaspoon plus 2 pinches salt
1 eighth cup water (2 tablespoons)
6.6 ounces, 4.2 ounces water

If using strong flavored cabbage:
[
Put 4 ounces cabbage leafs and 6 cups water into a 4 quart
pressure cooker.

Heat on full until full pressure, then reduce heat to low.

Heat 20-minutes, turn off heat.

Let cooker sit on burner for 10 minutes.

Set cooker in cold water to cool for a few minutes.

Pour the greens/water into a strainer to eliminate water.
]

Put into a 1-cup processor or blender:
2 teaspoons processed cheese
4 ounces cabbage leaf
  or 1 ounce beet leaf
  or 1 ounce strong flavored carrot
2 tablespoons grain flour
1 tablespoon plus 1 teaspoon sugar
2 teaspoons canola oil
2 packets aspartame
1 eighth teaspoon plus 2 pinches salt
1/8 cup water

Process until smooth, if necessary add water 1 tablespoon
at a time, just enough to get the mixture to flow
while processing.

Put batter into a 1 quart microwaveble bowl.

Heat, covered, until boiling, about 2 minutes and
50 seconds in a 1000 watt microwave oven. 

Let the bowl sit a couple of minutes to finish cooking.

Set the bowl in cold water to cool for a couple of minutes 
to speed cooling.


Good at beginning of meal when most hungry or if you have not
tasted processed cheese for a long time and it seems something 
new and different; moderately bitter/sweet with more sweetness 
than bitterness, cheese flavor, saltiness; 
mild: starchiness; thin pudding consistency.






20110202c (not tested)
Makes 3 servings.
title: cabbage seed

8 ounce mild flavored cabbage
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
2 teaspoons canola oil
1 tablespoon sugar
1 quarter teaspoon salt
8.2 ounces, 6.4 water

Cut the cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage.


Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1 or 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil. If still too bitter, add 1
teaspoon vinegar and 1 teaspoon sugar.





Cabbage grain
cabbage seed grain

3 ounce strong flavored cabbage pressure boiled 4 hours and 
   drained
  or 3 ounces mild cabbage slaw, do not heat 
1 7-inch whole grain tortilla
1 tablespoon nut or seed butter plus 1/2 teaspoon 
    vinegar plus 1 teaspoon sugar
  or 1 tablepsoon mayonaise
1 and 1 half teaspoons sugar

Cut 3 ounces cabbage every 1 half inch, cutting 
across the leaf rib.

If using strong flavored cabbage:
[
Put 3 ounces cabbage into a metal pan
or pressure cooker.

Add 6 cups water.

If using a metal pan:
Heat on a cooktop until boiling, reduce heat to low, cover,
heat 6 hours.

If using a pressure cooker, heat at full pressure for 4 hours,
turn off heat, let sit on burner 5 to 10 minutes.

Pour cabbage into a strainer to eliminate water.

Dump cabbage back into heating pan, add water to rinse
and cool, strain again.

Squeeze the cabbage in hands to eliminate excess water.
]

If using mild cabbage:
Grate or process or finely cut cabbage into a slaw. Champion
juicer with sold screen might work best.

Spread the cabbage on a tortilla.

Add mayonaise and sugar

Moderately sweet, starchy; mildly cabbage flavoreed.















20110227 (not tested)
cabbage pumpkin seed
cabbage squash seed

4 ounces cabbage
 or 4 ounces squash
8 ounces pumpkin
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon plus 1 teaspoon sugar
3/8 teaspoon salt

Cut pumpkin and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage ounces, 
8 ounce pumpkin.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 2 teaspoons canola oil. If still too bitter, add 1 teaspoon vinegar
and 1 teaspoon sugar.











20130323 (not tested)
liver kale cabbage seed
Kale and liver 

1 ounce liver
4 ounces fresh kale
4 ounces cabbage, if not available use onion
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1/4 teaspoon salt

Cut the kale crosswise every 3/8 inch.

Put the kale and 5 cups or so water into a pan and bring to
boil, reduce heat to low, heat 1 hour.

Drain away the water, add water to rinse and cool, poor into
a strainer to eliminate water.

Cut the cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage.

Place pan or bowl containing the vegetable onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Cook the liver in a small closed container with no water for 1 minute in
a 1000 watt microwave oven.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or teaspoon of canola oil.






Winter salad with onion
Cabbage carrot beet potato onion seed

1 small cabbage leaf, 1 ounce
1/3 of a carrot, 1 to 2 ounces
1/8 cup raw beet, 1 ounce
  or 1/4 cup canned beet
1 small raw potato 1 to 2 ounces
1/2 onion 2 ounces
2 tablespoon nut or seed butter
  or 3 tablespoons non roasted, no hull sunflower seed
  or 1 tablespoon canola or olive oil
2 teaspoons canola oil
1 tablespoon sugar
1/4 teaspoon salt
optional:
about 2 teaspoons of crushed dry basil softened
by soaking in 2 teaspoons of water
  or 1/8 cup basil pesto

Remove peel from potato.

Cut the onion, potato, beet, and carrot into 
3/8-inch pieces.

Cut the cabbage into cabbage into 1-inch pieces.

Put the cut up vegetables and a tablespoon water
into a microwaveable bowl.

Place the bowl, covered, into a microwave oven.

Heat for 3 minutes (in a 1000 watt oven),
reduce heat to low, heat for 3 minutes. Onions should
be translucent.

Either:
Process all into a slaw.

Process into a sauce consistency, if needed, add water
one tablespoon at a time, just enough to get the 
mixture to flow while processing.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon of canola oil. If still too bitter add
1/2 teaspoon vinegar and 1 teaspoon sugar.




Raisins cabbage beet
Cabbage beets and raisins

enough cabbage to make 1/2 cup slaw, about 2 ounces
1/8 cup canned beets
1/8 cup raisins
1 tablespoon nut or seed butter
  or 1 teaspoon canola or olive oil
1 teaspoon sugar
2 pinches salt

Put the cabbage and beets into a food processor.

Run the processor until a slaw consistency is achieved.

Transfer the mixture to a serving bowl.

Combine all ingredients and toss.







Cabbage beets raisins flour nuts

enough cabbage to make 1/2 cup slaw, 2 ounces
1/8 cup canned beets 
1/8 cup raisins 
1 tablespoon whole grain flour
1 tablespoon chopped nuts
2 teaspoons nut or seed butter
  or 1 teaspoon canola or olive oil
1 teaspoon sugar 
1 pinch of salt

Process the cabbage into a slaw.

Cut the beets into 3/8 inch pieces.

Combine all in a portion bowl and mix.

Good, reminds me of honey in the comb.






Cabbage beet potato seed

enough cabbage to make 1/2 cup slaw
2 ounces raw beet
   or 2 ounces canned beet
2 ounces raw potato
1/8 cup pesto
  or 1/8 cup pasta sauce
  or 1/4 cup chopped fresh basil
  or 1/4 cup chopped fresh parsley
  or 1 tablespoons crushed dried basil
  or 2 tablespoons crushed dried parsley
2 teaspoons nut or seed butter
  or 1 teaspoon canola or olive oil
1 teaspoon sugar 
1 eighth teaspoon salt

Remove peel from potato.

Cut the potato into 3/8-inch pieces.

Cut the cabbage into cabbage into 1-inch pieces.

Put the cut up vegetables and a tablespoon water
into a microwaveable bowl.

Place the bowl, covered, into a microwave oven.

Heat until boiling hot (1 minute 30 seconds in a 
1000 watt oven), reduce heat to low, heat for 3 minutes. 
Onions should be translucent.

Either:
Process all into a slaw.

Process into a sauce consistency, if needed, add water
one tablespoon at a time, just enough to get the 
mixture to flow while processing.

Taste.
If too bitter or bland, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon of canola oil. If still too bitter add
1/2 teaspoon vinegar and 1 teaspoon sugar.

Leaving out the salt lets the taste of the vegetables be
fully experienced. With salt, you get more of a sweet-like
flavor, both good.






20101110a
apple cabbage seed
apple lettuce seed

4 ounces mild apple
  or 1 half ounce strong flavored apple
4 ounces mild flavored cabbage
  or 4 ounces mild romaine or bibb lettuce
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil 
    plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
1 eighth teaspoon salt

If using strong flavored romaine or bibb lettuce:
[
Put 4 ounces lettuce and 4 cups water into a 4 quart
or large pan.

Heat on full until boiling, then reduce heat to low.

Heat 40-minutes.

Pour the greens/water into a strainer to eliminate water.
]

If using grain flour:
[
Put into a 3-cup microwaveable bowl:
1 tablespoon grain flour and 1 tablespoon water.

Heat in a microwave oven until boiling, 30 seconds
in a 1000 watt oven.
]

Put all ingredients into a 2-cup processor.

Run until smooth.

Taste.
If too bitter, add 2 pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 teaspoon canola oil. If still too bitter add
1/2 teaspoon vinegar and 1 teaspoon sugar.









20090217c
Apple cabbage carrot

1 ounce apple
2 ounces cabbage
  or 1 ounce of the cabbage center and 1 ounce squash, 
  or 2 ounces carrot
  or 2 ounces squash
2 ounces carrot
2 teaspoons (.3 ounces) whole wheat flour
1 chestnut (.4 ounces)
  or 1 teaspoon (.11 ounce) chestnut flour
  or 1 teaspoon non roasted sunflower seeds
  or 1 teaspoon tahini
1 tablespoon (.25 ounce) fine ground oat bran
2 tablespoons (.6 ounce) sunflower seeds
1 tablespoon (.5 ounce) steamed, boiled, or canned beans
  or 1 teaspoon (.085 ounce) bean flour 
2 teaspoons (.3 ounces) canola oil
1 tablespoon plus 1 teaspoon (.67 ounces) sugar 
4 pinches (.04 ounces) salt
3/8 cup (3 ounces) cup water

Blend in a 2 cup blender to a fine slurry and wheat bran 
particles are no bigger than 1 thirty-second inch 
(1 millimeter):
 2 ounces cabbage,
 2 ounces carrot,
 1 ounce apple,
 2 teaspoons oil, 
 3 eighths cup water,
 2 teaspoons wheat flour,
 1 chestnut,
 1 tablespoon beans,
 2 tablespoons sunflower seeds,
 1 eighth teaspoon salt,
 1 tablespoon plus 1 teaspoon sugar, and
 1 tablespoon wheat bran.

Put the mixture into 4 3-inch microwaveable bowls.
 
Heat in a microwave oven to evaporate enough water to 
make product that is 25 percent water,
11 minutes 50 seconds total in a 1000 watt oven,
20 minutes in a 600 watt oven.

If oven does not have a rotissorie, exchange the positions of
opposite bowls about 3 quarters of the way through the heating
period. Do not try to heat the batter until dry, will scorch.

------------------------
Math:
plus 5 seconds for oven to begin heating
plus 30 seconds to heat dishes
To heat to boiling:(11 ounces X 20) equal 220 seconds
Dry weight is total weight minus total water (11 - 8.5) = 2.5 ounces
Water to leave in is 25/75 times dry weight is (25/75) X 2.5 = .83 ounces
Water to be removed: (total water 8.5 ounces minus water to leave in
   (8.5 - .83) equals 7.7 ounces.
plus time to remove water is 46 seconds x 7.7 equals 354 seconds.
plus to make up for heat losses to air: 14 seconds per minute X
354/60 minutes = 81 seconds plus 81/60 X 14 = 19 for a total of
100 seconds.
(assumes vegetable is 90 percent water, losses are 5 seconds
for microwave to start, and 15
seconds losses to air for each 1 minute of boiling temperature,
final product will be 25 percent water)
---------------------------------

Let cool for a few minutes before eating.
Flipping the biscuits over will speed the cooling, 
firming process.

Has enough fiber for a light meal, perhaps about 1 half the calories
and 1 half the protein.
Could serve with 1 half cup trail mix or a small cookie and
a couple ounces fruit to fill full and satisfied.

If using 2 ounces cabbage:
good, has a pleasant, robust bitter/sweet/salty flavor, 
(reminds me of a very toasted grain with chipped beef and 
cabbage slaw). Soft and moist, mostly smooth but chewy at edges. 

If using 1 ounce cabbage core plus 1 oz squash:
good, sweet, tangy, a little bitter, flavorful, reminds me of a 
combination of orange juice, roasted peanut butter and kale.
Slightly chewy, mostly soft, almost smooth.

An enzyme in cabbage, required to activate one of cabbage's 
anti cancer compounds, is destroyed by heating.









20081122f
20081122e
20081006b
20081006a
20080930a
20080924d

Apple cabbage carrot grain
3 ounces cabbage
1 ounce carrot
1 ounce apple
1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
3 pinches salt

Process or blend to a fine slaw:
 3 ounces cabbage,
 1 ounce carrot,
 1 ounce apple.
 
Put the slaw in a portion and/or mixing bowl and add:
 2 teaspoons oil,
 1 tablespoon wheat flour,
 3 pinches salt, and 
 1 tablespoon sugar.


For a large meal also add perhaps serve with 1 half cup 
trail mix and several ounces of fruit or vegetable 
such as rutabago, yam, squash, or chopped lettuce with dressing.

To be activated, an anti cancer compound in cabbage requires a 
enzyme in cabbage that is destroyed by heating.

good, moderately sweet, slightly bitter, a little tangy, definite 
cabbage flavor, noticealbe carrot flavor.








20110126b (not tested)
apple cabbage potato seed

1 ounce mild apple (this trial), 
  or 1 half ounce extra sweet/tangy apple
  or 1 teaspoon apple powder plus 1 tablespoon water
  or 1 tablespoon apple fiber powder plus 1 tablespoon water
2 ounces mild cabbage, enough to make 1/2 cup slaw
    or 2 ounces mild carrot
2 ounces potato
2 teaspoons nut or seed butter
  or 1 teaspoon canola or olive oil
1 teaspoon sugar 
1 eighth teaspoon salt

Remove peel from potato.

Cut the potato into 3/8-inch pieces.

Cut the cabbage into 1-inch pieces.

If using microwave oven:
[
Put the cut up vegetables and a tablespoon water
into a microwaveable bowl.

Place the bowl, covered, into a microwave oven.

Heat until boiling hot (1 minute 40 seconds in a 
1000 watt oven), reduce heat to low, heat for 3 minutes. 
Onions should be translucent.
]

If using cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
2 ounces cabbage,
2 ounces potato.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add 2 teaspoons nut butter
or 1 teaspoon canola oil. If still too bitter, add
1/2 teaspoon vinegar and 1 teaspoon sugar.









20101116c
20101201a
20101229a
20101125c
20110403a
Apple cabbage pumpkin seed
apple cabbage squash seed

4 ounces apple
8 ounces cabbage
8 ounces pumpkin
  or 8 ounces squash
3 tablespoons non roasted, no hull sunflower seed
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil
1 tablespoon canola oil
2 tablespoons sugar
1/4 teaspoon salt

Cut the cabbage and pumpkin into 1 inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage,
8 ounces pumpkin.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 2 teaspoons canola oil. If still too bitter, add 2 teaspoons
vinegar and 2 teaspoons sugar.

















Apple cabbage apricot
1/2 apple chopped, about 2 1/2 ounces
4 dried apricot halfs chopped into 1/4 inch pieces
  (almost 1/4 cup after chopping or 1 1/4 ounces)
1/4 cup (2 ounces) cabbage processed to a slaw
1 teaspoon whole grain flour
2 teaspoons sugar
1 teaspoon canola oil
2 pinches salt

Combine all and mix.

If too bitter add 1 teaspoon oil, 1 teaspoon sugar, and
1 pinch salt.





Apple beet cabbage salad
4 ounces apple
2 ounces cabbage
2 ounces fresh beets
  or 2 ounces canned beets
2 tablespoons non roasted, no hull sunflower seed
  or 1 tablespoon plus 1 teaspoons nut or seed butter
  or 2 teaspoons olive or canola oil
2 teaspoons sugar
2 pinches salt

Remove peel from potato.

Cut beets and cabbage into 1-inch pieces.

If using microwave oven:
[
Put the cut up cabbage and raw beets and a tablespoon water
into a microwaveable bowl.

Place the bowl, covered, into a microwave oven.

Heat until boiling hot (1 minute 40 seconds in a 
1000 watt oven), reduce heat to low, heat for 3 minutes. 
]

If using cooktop:
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
2 ounces cabbage,
if using, 2 ounces raw beet.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.
]

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 2  pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add 2 teaspoons nut butter
or 1 teaspoon canola oil. If still too bitter, add 1 teaspoon
vinegar and 1 teaspoon sugar.




Apple cabbage potato (not tested)
apple cabbage beet

4 ounces apple
2 ounces cabbage
2 ounces raw potato
  or 2 ounces canned beets
2 tablespoons non roasted, no hull sunflower seed
  or 1 tablespoon plus 1 teaspoons nut or seed butter
  or 2 teaspoons olive or canola oil
2 teaspoons sugar
2 pinches salt

Remove peel from potato and remove core from apple.

Process all together until smooth.

Taste.
If too bitter or bland, add 2  pinches salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add 2 teaspoons nut butter
or 1 teaspoon canola oil. If still too bitter, add 1 teaspoon
vinegar and 1 teaspoon sugar.











20101123d (not tested)
Peach cabbage seed

8 ounces peach
8 ounces mild flavored cabbage
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon canola oil
2 tablespoons sugar
1/4 teaspoon salt

Cut the cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage. 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter, add 1/8 teaspoon salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 2 teaspoons canola oil.




20101223d
20110208b
peach pumpkin cabbage grain seed bean
8 ounces peach
8 ounces pumpkin
8 ounces mild flavored cabbage
3/8 cup non roasted, no hull sunflower seeds
  or 1/4 cup nut or seed butter
  or 2 tablespoons canola oil 
  or 2 tablespoons olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon canola oil
3 tablespoons sugar
3/8 teaspoon salt

Cut the cabbage and pumpkin into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage,
8 ounces pumpkin. 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add 2 tablespoons nut butter
or 1 tablespoon canola oil.





20101118b
potato cabbage seed
8 ounces potato
8 ounces mild cabbage
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon canola oil
2 tablespoons sugar
1/4 teaspoon salt

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces potato,
8 ounces cabbage.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter
or 2 teaspoons canola oil. If still bitter add 2 teaspoons
vinegar and 2 teaspoons sugar.







Cabbage apple and mackerel
Mackerel apple cabbage

2 ounces raw cabbage
3 ounces apple
1 ounce mackerel
2 teaspoons sugar
1 pinch salt


Process the cabbage into a slaw

Core and cut the apple into 1/3 inch pieces.

Break up the mackerel into very small pieces.

Combine all and mix.

If too bitter, add 1 pinch salt.
If too strong, add 1 teaspoon nut butter or 
1 teaspoon canola oil. If still too bitter,
add 1/2 teaspoon vinegar and 1/2 teaspoon sugar.





20110124c
20110211a
20110227a
tomato pumpkin cabbage seed
tomato squash cabbage seed

4 ounces tomato
12 ounces pumpkin
  or 12 ounces squash
8 ounces mild flavored cabbage
3/8 cup non roasted, no hull sunflower seeds
  or 1/4 cup nut or seed butter
  or 2 tablespoons canola oil 
  or 2 tablespoons olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon canola oil
3 tablespoons sugar
3/8 teaspoon salt

Cut the cabbage and pumpkin into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage,
8 ounces pumpkin. 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add 2 tablespoons nut butter
or 1 tablespoon canola oil.






20101223f (not tested)
Grape cabbage pumpkin seed
Grape cabbage squash seed

4 ounces concord grape puree
12 ounces pumpkin
  or 12 ounces squash
8 ounces mild flavored cabbage
3/8 cup non roasted, no hull sunflower seeds
  or 1/4 cup nut or seed butter
  or 2 tablespoons canola oil 
  or 2 tablespoons olive or canola oil plus 
    1 tablespoon whole wheat flour
1 tablespoon canola oil
3 tablespoons sugar
3/8 teaspoon salt

Cut the cabbage and pumpkin into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage,
8 ounces pumpkin. 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add 2 tablespoons nut butter
or 1 tablespoon canola oil.










20080809i
Mackerel cabbage grain
Turkey broccoli oat

3 ounces cabbage
  or 3 ounces broccoli
  or 3 ounces asparagus
  or 3 ounces green beans
  or 3 ounces squash
  or 3 ounces zuccini
  or 3 ounces cucumber
  or 3 ounces lettuce
  or 3 ounces carrot
2 ounces canned mackerel
  or 2 ounces turkey (cooked or not cooked) 
1/8 cup rolled oats
  or 2 tablespoons steel cut oats
  or 1 half cup cornflakes
2 teaspoon roasted sunflower seed butter
   or 2 teaspoon canola oil
1 half teaspoon sugar
3 pinches salt

If using steel cut oats:
[
1/4 c steel cut (pin head oats) oats soaked in water
for 4 hours, after soaking volume is 1/4 cup, dry volume 
is 3 tablespoons, use 3 tablespoons water for soaking.
Put 3 tablespoons oats and 3 tablespoons water in a small
container and soak for 4 to 12 hours.
]

Optional for a softer consistency:
[
Put 3 tablespoons oats and 3 tablespoons water in a 
small container, cover, and heat in a microwave oven 
until boiling hot, 50 seconds in a 1000 watt oven.

Let the hot oatmeal cool, uncovered for a few minutes.
]

Cut 3 ounces vegetable and 2 ounces meat into 
1 half inch or smaller pieces.

Put the vegetable, meat, and 3 tablespoons rolled oats 
into a microwaveable dish that can be covered and mix.

Cover the dish and heat until boiling hot, then 30 seconds 
more, about 2 minutes and 45 seconds, add 30 seconds if 
meat is frozen, add 1 minute if vegetable is frozen, for 
a 1000 watt microwave oven. Then heat 2 minutes on low 
(15 percent) power. Uncover .

Let the vegetable cool and dry for a couple of minutes.

Add 2 teaspoons sunflower seed butter, 1 half teaspoon sugar, 
and 3 pinches salt to the vegetable/meat and mix.

Warm for 30 seconds in a microwave just before serving.

Pleasantly salty, very chewy, definite mackerel flavor, 
mild cabbage flavor









20100817b
mackerel cabbage seed

3 ounces cabbage
  or 3 ounces broccoli
  or 3 ounces asparagus
  or 3 ounces green beans
  or 3 ounces squash
  or 3 ounces zuccini
  or 3 ounces cucumber
  or 3 ounces lettuce
  or 3 ounces carrot
1 ounce canned mackerel
  or 2 ounces turkey (cooked or not cooked) 
2 tablespoon non roasted, no hull sunflower seed
  or 1 tablespoon roasted sunflower seed butter
   or 2 teaspoon canola oil plus 1/8 cup rolled oats
1 half teaspoon sugar
3 pinches salt

If using steel cut oats:
[
1/4 c steel cut (pin head oats) oats soaked in water
for 4 hours, after soaking volume is 1/4 cup, dry volume 
is 3 tablespoons, use 3 tablespoons water for soaking.
Put 3 tablespoons oats and 3 tablespoons water in a small
container and soak for 4 to 12 hours.
]

Either:
[
Put 2 tablespoons sunflower seed and 1 tablespoon water
in a small container, cover, and heat in a microwave oven 
until boiling hot, 35 seconds in a 1000 watt oven.

Let the hot container cool, covered for a few minutes.
]

Or:
Put 2 tablespoons sunflower seed and 1 tablespoon water
in a small container, cover, and let sit at room
temperature for 24 hours.

Cut 3 ounces vegetable and 2 ounces meat into 
1 half inch or smaller pieces.

Put the vegetable, meat, and 2 tablespoons sunflower seed 
into a microwaveable dish that can be covered and mix.

Cover the dish and heat until boiling hot, then 30 seconds 
more, about 2 minutes and 45 seconds, add 30 seconds if 
meat is frozen, add 1 minute if vegetable is frozen, for 
a 1000 watt microwave oven. Then heat 2 minutes on low 
(15 percent) power. Uncover .

Let the vegetable cool and dry for a couple of minutes.

Add 1 half teaspoon sugar, and 3 pinches salt to the 
vegetable/meat and mix.

Warm for 30 seconds in a microwave just before serving.

Pleasantly salty, very chewy, definite mackerel flavor, 
mild cabbage flavor.



20130324 (not tested)
20101025d
20101025d2
Mackerel onion cabbage seed

1 ounce canned mackerel
4 ounces cabbage
4 ounce onion
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon sugar
1 quarter teaspoon salt

Cut the vegetables into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage
4 ounce onion.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add 1 tablespoon nut butter
or 2 teaspoons canola oil.





20100816a (not tested)
mackerel cabbage onion squash grain

1 ounce canned mackerel
4 ounces cabbage
2 ounce onion
2 ounce butternut squash
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon sugar
1 quarter teaspoon salt

Cut the vegetables into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage
2 ounce onion
2 ounce butternut squash.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add 1 tablespoon nut butter
or 2 teaspoons canola oil.










20101224c
mackerel cabbage potato seed

2 ounce mild cabbage
1 ounce canned mackerel
2 ounces potato
  or 3 tablespoons rolled oats
    plus 2 tablespoons water
2 tablespoons non roasted, no hull sunflower seed
  or 1 tablespoon nut or seed butter
  or 2 teaspoons canola oil
1 teaspoon sugar
1/8 teaspoon salt


Remove peel from potato to yield 2 ounces.

Cut potato and cabbage into 1-inch pieces.

Put 1 half cup water into a metal pan or 2-quart pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a 2-cup or so metal bowl:
2 tablespoons sunflower seed
  plus 1 tablespoon water
2 ounces potato,
2 ounces cabbage.

Place the bowl into the pan or cooker.

If using a metal pan, heat until boiling, cover pan,
heat 30 minutes.

If using a pressure cooker, heat on full until full pressure, 
then reduce heat to 1 quarter.

Heat 20 minutes, turn off heat.

Let cooker sit on burner for 10 minutes.

Set pan in cold water to cool for a few minutes.

Put all ingredients into a food processor.

Run until smooth, if needed, add 1 tablespoon water so
mixture flows.

If too bitter, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add 1 teaspoon nut or seed
 butter or 1 teaspoon canola oil.
If still too bitter, add 1 teaspoon vinegar plus
1 teaspoon sugar.

Moderately tangy, sweet; mild to moderatley salty;
mild: mackerel flavor, cabbage flavor; slightly bitter;
pudding consistency with small chunks of cabbage.











20101214f
Onion cabbage carrot seed
leek cabbage carrot seed
 
4 ounces cabbage
2 ounces onion
  or 2 ounces leek
2 ounces carrot
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
1 tablespoon sugar
1 quarter teaspoon salt

Cut the vegetables into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage
2 ounce onion
2 ounce carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1 pinch salt.
If too sour, add 1 teaspoon sugar.
If too strong flavored, add 1 tablespoon nut butter
or 2 teaspoons canola oil.








20080414
Cabbage carrot grain seed pea slaw

2 ounce cabbage slaw
3 ounces carrot
2 tablespoons tahini or other nut or seed butter
1 teaspoon canola oil
2 teaspoons sugar
1 pinch salt
1 tablespoon whole wheat flour
1/4 cup thawed frozen peas
  or 1/8 cup for a small serving

For a slaw consistency, single serving:
[
Put the cabbage portion into the processor.

Process into a slaw.

Put the cabbage slaw into a small container such as a deep cup.

Add 2 tablespoons water.

Heat covered for 2 3/4 minutes in a 1000 watt microwave 
oven or 3 1/4  minutes in a 600 watt oven.

Put the carrot into a food processor.

Process into a fine slaw.

Put the slaw into a mixing and/or portion bowl.

Add other ingredient to the bowl and mix.

Good, has a decidedly sweet taste.
]


For a pudding consistency, 6 to 8 servings:
[
20130324
Cabbage carrot seed

16 ounce cabbage slaw
8 ounces carrot
3/8 cup non roasted, no hull sunflower seed
  or 4 tablespoons tahini or other nut or seed butter
  or 2 tablespoons canola oil
1 tablespoon canola oil
3 tablespoons sugar
3/8 teaspoon salt

Cut the vegetables into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
16 ounces cabbage
8 ounce carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add 2 tablespoons nut butter
or 1 tablespoon canola oil.












20070419
Cabbage carrot bell pepper seed grain peas slaw

3 ounces cabbage
2 ounces carrot
2 ounces red or yellow bell pepper
  or green bell pepper slawed and heated along with cabbage
2 tablespoons raw tahini
1 teaspoon olive or canola oil
1 tablespoon whole wheat flour
2 teaspoons sugar
2 pinches salt
1/8 cup thawed frozen peas

Cut the cabbage into 1-inch pieces.

Put the cabbage portion into a processor.

Process into a slaw.

Put the cabbage slaw into a small container such as a deep cup.

Add 2 tablespoons water.

Heat in a 1000 watt microwave oven, in a small, covered 
container for 1 minute 30 seconds on full power and 
4 minutes on 30 percent power, liquid should begin to boil.
Or for a 600 watt oven 2 minutes full and 5 minutes 
30 percent power.

Set the hot container in a pan of cold water to cool for 
a couple of minutes.

Put the carrot and bell pepper into a food processor.

Process into a fine slaw.

Put the slaw into a mixing and/or portion bowl.

Add other ingredients and mix.

Makes a portion large enough for a light meal 
or 3/4 of a large meal.













20110122a
apple tomato cabbage carrot seed

4 ounces apple
4 ounces tomato
8 ounce cabbage slaw
8 ounces carrot
3/8 cup non roasted, no hull sunflower seed
  or 4 tablespoons tahini or other nut or seed butter
  or 2 tablespoons canola oil
1 tablespoon canola oil
3 tablespoons sugar
3/8 teaspoon salt

Cut the vegetables into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage
8 ounce carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add 2 tablespoons nut butter
or 1 tablespoon canola oil.







20110112bx
20101027d
20101019f
Apple onion pumpkin cabbage seed
apple leek cabbage squash seed

5 ounces apple, about 1 apple
4 ounces onion about 1 onion
  or 4 ounces leek
8 ounces mild pumpkin
  or 8 ounces squash
8 ounces medium flavored cabbage
  or 8 ounces strong flavored cabbage
  or 8 ounces beet leaf
  or 8  ounce romaine or bibb lettuce
  or 6 ounces spinach
1 half cup (2.4 ounce) sunflower seeds
  or 1 half cup non roasted cashews
  or 3 eighths cup roasted cashews 
  or 1 quarter cup rolled oats
     plus 2 tablespoons canola oil
  or 3 tablespoons canola oil
4 tablespoons sugar
1/2 teaspoon salt

If using metal pan or pressure cooker:
[
Put 1 half cup water into a metal pan or pressure cooker.

Put into a 4-cup or so metal bowl:
 8 ounces cabbage,
 4 ounce onion,
 8 ounces pumpkin.

Place bowl in metal pan or pressure cooker.

Cover the bowl.

If using metal pan:
heat until boiling, cover pan, heat 20 minutes.

If using pressure cooker:
[
heat until full pressure, reduce heat to 1 quater,
heat 20 minutes.

Turn off heat, let cooker sit on burner for 5 minutes.
]

Set the hot pan in cold water to cool for a couple of 
minutes so heat does not damage the processor.

If using grain flour or rolled oats:
[
Put into 1 eighth cup water into a 1- or 2-cup bowl.  

If using, add 1 quarter cup rolled oats or 2 
tablespoons grain flour and mix.

Heat, covered, in a microwave oven until boiling;
if using grain flour, 60 seconds in a 1000 watt oven.
]

Put all ingredients including water left from heating
onion(/cabbage), into a 3-cup or larger processor.

Run until smooth, 4 to 6 minutes.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add 2 tablespoons nut butter
or 1 tablespoon canola oil.













20101126a (not tested)
onion pumpkin cabbage seed
onion squash cabbage seed
leek pumpkin cabbage seed
leek squash cabbage seed

8 ounces cabbage
8 ounces onion
8 ounces pumpkin
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
3 tablespoons sugar
3/8 teaspoon salt

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
8 ounces cabbage
8 ounces onion
8 ounces pumpkin. 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 1/8 teaspoon salt.
If too sour, add 1 tablespoon sugar.
If too strong flavored, add another tablespoon nut butter
or 1 tablespoon canola oil. If still too bitter, add
1 tablespoon vinegar and 1 tablespoon sugar





Cabbage gazpacho
tomato cabbage cucumber
tomato cucumber cabbage

2 tomatoes, 6 ounces total
 or 1 cup canned stewed tomato
  or 1/4 cup tomato sauce
1/2 cucumber, 3 ounces
   or 1/2 cup raw pumpkin 
   or 1/2 cup raw zuccini
   or 1/2 cup raw summer squash
   or 1/2 cup raw carrot
1 small cabbage leaf (enough to make about 1/2 cup 
  cabbage slaw or 2 ounces)
1/8 cup chopped fresh basil
   or 1/8 cup chopped fresh parsley
   or 1/2 tablespoon crushed dried basil
   or 1 tablespoon crushed dried parsley
1 tablespoon olive or canola oil
2 teaspoons sugar
1/8 teaspoon salt

Combine all ingredients, except oil, in food processor and 
chop to desired fineness.

If using dried herbs, soak in 2 teaspoons of water 5 minutes 
before adding to gazpacho. Or add dry and allow gazpacho to sit 
15 minutes before using to allow herbs to soften.

Makes 2 to 4 servings.
optional:
Add 4 oz of yogurt before or after processing.

1/4 c stewed tomato , 1/4 c carrot, 1/2 c cabbage slaw, 
1/2 tablespoon dried basil, 1/2 T oil, 2 pinches salt, good






20101208b
tomato cabbage grain seed
1 ounce leached cabbage
1 ounce mild tomato
  or 1 half ounce extra tangy tomato
1 tablespoon non roasted, no hull sunflower seed
  or 2 teaspoons nut or seed butter
  or 2 teaspoons canola oil
1/8 cup soaked or sprouted grain
  or 1 tablespoon no hull, non roasted sunflower seed
  or 2 teaspoons nut or seed butter
  or 1 tablespoon grain flour
1 tablespoon sugar
2 packets sweetener
1 eighth teaspoon salt

Put 2 ounces cabbage and 3 cups water into a 2 quart
pressure cooker.

Heat on full until full pressure, then reduce heat 
to 1 quarter.

Heat 20 minutes, turn off heat.

Let cooker sit on burner for 10 minutes.

Set cooker in cold water to cool for a few minutes.

Pour the greens/water into a strainer to eliminate water.

Put into a 2-cup bowl, 1 eighth cup water and 1 tablespoon 
grain flour or 1/8 cup soaked or sprouted grain.

Mix.

Heat in a microwave oven until boiling, 40 seconds in a 
1000 watt oven.

Put all ingredients into the 2-cup processor.

Add 3 tablespoons water.

Run until smooth, 3 to 6 minutes.

good, moderately: tangy; 
mild: tomato flavor, sweetness, saltiness;
slightly cabbage flavored; medium thick liquid.



20110122e (not tested)
tomato cabbage carrot seed

2 ounces tomato
4 ounces mild flavored cabbage
4 ounces mild carrot
  or 1 half ounce strong flavored carrot
3 tablespoons non roasted, no hull sunflower seeds
  or 2 tablespoons nut or seed butter
  or 1 tablespoon canola oil 
  or 1 tablespoon olive or canola oil plus 1 tablespoon whole wheat flour
2 teaspoons canola oil
1 tablespoon sugar
sweetener to taste
1 quarter teaspoon salt

Cut the cabbage and carrot into 1-inch pieces.

Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
4 ounces cabbage
4 ounces carrot.

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 30 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes.

Turn off burner, let cooker sit on burner for 10 minutes.

Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.

Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar or 1 packet sweetener.
If too strong flavored, add 1 tablespoon nut butter
or 2 teaspoons canola oil. If still too bitter, add
2 teaspoons vinegar and 2 teaspoons sugar.


template
[
Put 1 half cup water into a metal pan or pressure cooker.

Place a steaming rack in the pan or cooker.

Put into a metal pan or metal bowl:
 ounces 
if using, 

Place pan or bowl containing the vegetables onto the
steaming rack.

If using a metal pan not a pressure cooker, heat until boiling, 
reduce heat to low, cover, heat 40 minutes.

If using a pressure cooker:
Heat on a cooktop until full pressure, reduce heat to low,
heat 20 minutes. Turn off heat, let cooker sit on burner
for 10 minutes.
]

template
[
If using microwave oven:
[
Put the onion and 2 tablespoons water into a 
1 quart microwaveable bowl.

Heat uncovered until fully boiling, about 
3 minutes 40 seconds, watch for boil over last 30 seconds.

Cover and heat 20 minutes on low (15 percent power).

Uncover and allow to cool for several minutes.
]
]

template
[
Put all ingredients into a processor and run until smooth, 
about 4 to 6 minutes, if needed, add water
1 tablespoon at a time, just enough so the mixture circulates
while processing.
]

template
[
Taste.
If too bitter or bland, add 2 or 3 pinches salt.
If too sour, add 2 teaspoons sugar.
If too strong flavored, add another tablespoon nut butter.
]

template
[
Either: 
(1. Put the batter into a serving bowl, warm, if desired, 
in a microwave oven, about 20 to 60 seconds in a 1000 watt oven.)

(1: Place a 4-inch diameter round casserole dish or similar utensil 
at the center of an eight inch diameter glass piepan.

Pour/spoon the batter into the space around the center utensil.

Place the piepan in a microwave oven.)

Or:
(3: Divide the batter equally into 3 4-inch diameter, 1 cup or larger bowls.

Place the bowls opposite each other across the center of a microwave oven.) 

Or:
Dump the mixture onto a plate that has a raised edge.  
Form the mixture into a flattened ring about a 1/2 inch thick
with a 2 to 3 inch diameter hole at the center.
]

template
If not heating to thicken:
[
Place in a 2-cup or so microwaveable bowl:
3 tablespoons sunflower seed,
2 tablespoons water.

Cover and heat until boiling in a microwave oven, 
reduce heat to low, heat 3 minutes.
]

template
[
------------------------------------------
Math: if heating to thicken to a mash consistency. needs refigured
Add 5 seconds for oven to begin heating.
Plus 20 seconds to heat dishes.
To raise to boiling: 8.4 ounces X 20 seconds per ounce = 168 seconds.

Dry weight is total weight minus water: 8.4 ounces - 4.8 ounces = 3.6 ounces.
Water to leave in: (50 parts water)/(50 parts dry weight) X (dry weight) = 1/1 X 3.6 = 3.6 ounces.
Water to remove is total water minus water left in (4.8 - 3.6) = 1.2 ounces.
Plus to remove excess water: 46 seconds per ounce X 1.2 ounces = 54 seconds.
Plus to replace heat lost to air while at boiling temperature:
 54/60 minutes times 14 seconds per minute = 13 seconds plus 
13/60 minutes X 14 = 3 seconds for a total of 16 seconds.

(assume vegetable is
80 percent water, losses are 12 seconds for each 1 minute
at boiling temperature)
-----------------------------------------
]

template
[
If using skins on peanuts:
Put into a metal pan: 1 eighth cup peanuts and 1 cup water.
Heat on a cooktop until boiling.
Reduce heat to low and heat 10 minutes.
Pour the peanuts/water into a strainer to get rid of water.
]